MONDAY, Aug. 12, 2019 (HealthDay News) -- Guacamole is one party dip that's actually good for you, and it's easy to make at home.
Hass avocados -- with green skins that turn brown-black when ripe -- are rich and creamy. They're filled with healthy fats, vitamins and fiber. The rest of the fresh ingredients in guacamole are filled with nutrients and few calories.
To test if an avocado is ripe, give it a gentle squeeze. It should give slightly under the pressure. If hard, avocados will need two to three days to ripen on a countertop, so plan ahead if you don't have access to ripe ones.
The other key ingredient for a flavorful guacamole is jalapeno, a spicy pepper that many people leave out. These bright green chilies have loads of healthy nutrients, including high levels of vitamin C and antioxidants, plus they add a flavor punch. To make a mild guacamole, remove the seeds and the membrane (the white part that attaches the seeds to the flesh) before you mince the jalapeno. For a spicy version, leave the seeds in.
- 3 ripe Hass avocados
- 1/4 cup red onion, minced
- 1/4 cup cilantro, minced
- Juice of 1 lime
- 1/2 teaspoon salt
- 1 jalapeno, minced
Run your knife around each of the avocados, and then twist slightly to separate them into halves. Remove the pits and scoop out the flesh and place it in a large bowl. Add the rest of the ingredients and mix well with a wooden spoon, mashing the avocados as you stir. Serve immediately with your favorite chips or spears of bell pepper.
Yield: 4 servings
The U.S. Department of Agriculture has more about avocados and their health benefits.